:root{
  --ink:#0E1113; --surface:#171C20; --surface-2:#1E252A; --line:#2A3339;
  --paper:#E7EBEE; --muted:#8A959C;
  --plate-a:#D6202A; --plate-b:#2A63E0; --plate-c:#E8B00C; --plate-d:#1F9254; --plate-l:#8A6BD1;
  --plate-k1:#0F9B8E; --plate-k2:#E2701F; --plate-k3:#C4407F; --plate-ks:#6F8090;
  --accent:var(--plate-a);
  --r:14px; --pad:clamp(18px,5vw,40px);
}
*{box-sizing:border-box}
html{-webkit-text-size-adjust:100%}
body{margin:0;background:var(--ink);color:var(--paper);
  font-family:"Be Vietnam Pro",system-ui,-apple-system,"Segoe UI",sans-serif;
  font-size:16px;line-height:1.6;padding-bottom:140px;-webkit-font-smoothing:antialiased}
body.locked{overflow:hidden}
.wrap{max-width:1080px;margin:0 auto;padding:0 var(--pad)}
h1,h2,h3{font-family:Archivo,"Be Vietnam Pro",system-ui,sans-serif;font-variation-settings:"wdth" 118;
  font-weight:800;line-height:1.02;letter-spacing:-.025em;margin:0}
.mono{font-family:"JetBrains Mono",ui-monospace,monospace;font-variant-numeric:tabular-nums}
.eyebrow{font-family:"JetBrains Mono",monospace;font-size:11px;letter-spacing:.18em;
  text-transform:uppercase;color:var(--muted)}
a{color:inherit}

header{padding:clamp(38px,9vw,76px) 0 clamp(26px,5vw,40px);border-bottom:1px solid var(--line);
  background:radial-gradient(120% 90% at 88% -10%, rgba(42,99,224,.13), transparent 60%),
             radial-gradient(90% 80% at 4% 0%, rgba(214,32,42,.11), transparent 62%)}
header h1{font-size:clamp(34px,8.6vw,74px);margin:14px 0 0;max-width:15ch}
header h1 em{font-style:normal;color:var(--muted)}
.lede{margin:18px 0 0;max-width:58ch;color:#B9C2C8;font-size:clamp(15px,2.4vw,18px)}
.facts{display:flex;flex-wrap:wrap;gap:8px;margin-top:26px}
.fact{border:1px solid var(--line);border-radius:999px;padding:7px 14px;font-size:12.5px;color:#C4CCD1;
  font-family:"JetBrains Mono",monospace;font-variant-numeric:tabular-nums;background:rgba(255,255,255,.02)}
.fact b{color:var(--paper);font-weight:700}

.modes{display:inline-flex;gap:4px;padding:4px;border:1px solid var(--line);border-radius:999px;
  background:rgba(255,255,255,.02)}
.mode{border:none;background:transparent;color:var(--muted);cursor:pointer;border-radius:999px;
  font-family:"JetBrains Mono",monospace;font-size:12px;letter-spacing:.05em;padding:8px 15px;
  transition:background .18s,color .18s}
.mode:hover{color:var(--paper)}
.mode[aria-selected="true"]{background:var(--surface-2);color:var(--paper);box-shadow:inset 0 0 0 1px var(--line)}
.mode .dot{display:inline-block;width:7px;height:7px;border-radius:99px;background:currentColor;
  margin-right:8px;vertical-align:middle;opacity:.45}
.mode[aria-selected="true"] .dot{background:var(--accent);opacity:1}
.mode-note{margin:14px 0 0;font-size:12.5px;color:var(--muted);max-width:52ch;line-height:1.6}

.plates{display:grid;grid-template-columns:repeat(2,1fr);gap:10px;margin:clamp(26px,5vw,40px) 0 0}
@media(min-width:720px){.plates{grid-template-columns:repeat(5,1fr)}}
.plate{position:relative;text-align:left;cursor:pointer;background:var(--surface);
  border:1px solid var(--line);border-radius:var(--r);padding:14px 14px 16px;color:var(--paper);
  font-family:inherit;transition:border-color .18s,background .18s}
.plate:hover{border-color:#3C464D}
.plate .band{display:block;height:6px;border-radius:99px;background:var(--pc);width:38px;
  margin-bottom:12px;transition:width .28s cubic-bezier(.2,.8,.2,1)}
.plate .letter{font-family:Archivo,sans-serif;font-variation-settings:"wdth" 125;font-weight:900;
  font-size:clamp(19px,4.6vw,26px);line-height:1;letter-spacing:-.03em;display:block}
.plate .who{display:block;font-size:12px;color:var(--muted);margin-top:6px;line-height:1.35}
.plate[aria-selected="true"]{background:var(--surface-2);border-color:var(--pc)}
.plate[aria-selected="true"] .band{width:100%}
.plate:focus-visible,button:focus-visible,summary:focus-visible,.frame:focus-visible{outline:2px solid #7FA9FF;outline-offset:2px}

main{padding-top:clamp(30px,6vw,52px)}
.session-head{display:flex;flex-wrap:wrap;gap:16px 24px;align-items:flex-end;justify-content:space-between;
  padding-bottom:18px;border-bottom:1px solid var(--line)}
.session-head h2{font-size:clamp(24px,5.4vw,40px)}
.session-head .sub{color:var(--muted);font-size:14px;margin-top:8px;max-width:52ch}
.meter{min-width:190px}
.meter .row{display:flex;justify-content:space-between;font-size:11.5px;color:var(--muted);
  font-family:"JetBrains Mono",monospace;letter-spacing:.08em;text-transform:uppercase;margin-bottom:7px}
.meter .track{height:4px;background:var(--line);border-radius:99px;overflow:hidden}
.meter .fill{height:100%;width:0;background:var(--accent);border-radius:99px;transition:width .35s cubic-bezier(.2,.8,.2,1)}

.tools{display:flex;gap:8px;flex-wrap:wrap;margin:18px 0 0}
.tool{background:transparent;border:1px solid var(--line);color:#C4CCD1;border-radius:999px;
  padding:7px 13px;font-size:12.5px;cursor:pointer;font-family:"JetBrains Mono",monospace}
.tool:hover{border-color:#3C464D;color:var(--paper)}

.list{display:grid;gap:14px;margin:22px 0 0;grid-template-columns:1fr}
@media(min-width:820px){.list{grid-template-columns:1fr 1fr}}
.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--r);
  overflow:hidden;display:flex;flex-direction:column}
.card.done{border-color:color-mix(in srgb,var(--accent) 55%,var(--line))}
.frame{position:relative;background:#DDE2E5;aspect-ratio:16/10;overflow:hidden;cursor:pointer;
  border-bottom:1px solid var(--line)}
.frame img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;object-position:center 35%;
  transition:opacity .45s ease;filter:saturate(.82) contrast(1.04)}
.frame img.b{opacity:0}
.frame.flip img.a{opacity:0}
.frame.flip img.b{opacity:1}
.frame .phase{position:absolute;left:10px;bottom:10px;z-index:2;background:rgba(14,17,19,.82);color:#E7EBEE;
  font-family:"JetBrains Mono",monospace;font-size:10.5px;letter-spacing:.12em;text-transform:uppercase;
  padding:5px 9px;border-radius:99px;backdrop-filter:blur(4px)}
.frame .idx{position:absolute;left:10px;top:10px;z-index:2;background:var(--accent);color:#fff;
  font-family:"JetBrains Mono",monospace;font-weight:700;font-size:11px;padding:4px 9px;border-radius:99px}
.zoom{position:absolute;right:10px;top:10px;z-index:3;width:34px;height:34px;border-radius:9px;
  border:none;background:rgba(14,17,19,.78);color:#E7EBEE;cursor:pointer;font-size:15px;
  display:grid;place-items:center;backdrop-filter:blur(4px)}
.zoom:hover{background:rgba(14,17,19,.95)}

.body{padding:16px 16px 18px;display:flex;flex-direction:column;gap:10px;flex:1}
.card h3{font-size:19px;font-variation-settings:"wdth" 112}
.equip{font-size:12px;color:var(--muted);font-family:"JetBrains Mono",monospace;margin:0}
.dose{font-family:"JetBrains Mono",monospace;font-size:14px;font-weight:700;color:var(--paper);margin:0}
.dose span{color:var(--muted);font-weight:400}
.note{font-size:13.5px;color:#AEB8BE;line-height:1.55;margin:0}

details.how{border-top:1px solid var(--line);margin-top:4px;padding-top:12px}
details.how summary{cursor:pointer;list-style:none;font-family:"JetBrains Mono",monospace;
  font-size:11.5px;letter-spacing:.1em;text-transform:uppercase;color:var(--accent);
  display:flex;align-items:center;gap:7px}
details.how summary::-webkit-details-marker{display:none}
details.how summary::after{content:"+";margin-left:auto;font-size:15px;color:var(--muted)}
details.how[open] summary::after{content:"–"}
.how-body{padding-top:12px}
.how-body h4{margin:0 0 7px;font-size:11px;font-family:"JetBrains Mono",monospace;
  letter-spacing:.12em;text-transform:uppercase;color:var(--muted);font-weight:500}
.how-body p.setup{margin:0 0 14px;font-size:13.5px;color:#C4CCD1;line-height:1.6}
.how-body ol{margin:0 0 14px;padding-left:0;list-style:none;counter-reset:st}
.how-body ol li{counter-increment:st;position:relative;padding-left:28px;margin-bottom:8px;
  font-size:13.5px;color:#C4CCD1;line-height:1.55}
.how-body ol li::before{content:counter(st);position:absolute;left:0;top:1px;
  font-family:"JetBrains Mono",monospace;font-size:10.5px;font-weight:700;color:var(--accent);
  border:1px solid color-mix(in srgb,var(--accent) 45%,transparent);border-radius:5px;
  width:19px;height:19px;display:grid;place-items:center}
.how-body ul{margin:0;padding-left:0;list-style:none}
.how-body ul li{position:relative;padding-left:22px;margin-bottom:8px;font-size:13.5px;
  color:#AEB8BE;line-height:1.55}
.how-body ul li::before{content:"!";position:absolute;left:0;top:0;color:var(--plate-c);
  font-family:"JetBrains Mono",monospace;font-weight:700;font-size:12px}

.ladder{display:grid;gap:7px;margin:0;padding:11px 12px;border:1px solid var(--line);
  border-radius:10px;background:rgba(255,255,255,.02)}
.ladder div{display:flex;gap:10px;align-items:baseline;font-size:12.5px;color:#AEB8BE;line-height:1.5}
.ladder b{font-family:"JetBrains Mono",monospace;font-size:10px;letter-spacing:.1em;
  text-transform:uppercase;font-weight:500;white-space:nowrap;flex:none;width:60px;color:var(--muted)}
.ladder .up b{color:var(--accent)}

.sets{display:flex;gap:7px;flex-wrap:wrap;margin-top:auto;padding-top:6px}
.chip{width:40px;height:34px;border-radius:9px;border:1px solid var(--line);background:transparent;
  color:var(--muted);cursor:pointer;font-family:"JetBrains Mono",monospace;font-size:13px;
  display:grid;place-items:center;transition:all .16s}
.chip:hover{border-color:#3C464D;color:var(--paper)}
.chip[aria-pressed="true"]{background:var(--accent);border-color:var(--accent);color:#fff}
.chip[aria-pressed="true"]::after{content:"✓"}
.chip[aria-pressed="true"] .n{display:none}
.rest-hint{font-size:11.5px;color:var(--muted);font-family:"JetBrains Mono",monospace;align-self:center;margin-left:4px}

.finisher{margin-top:14px;border:1px dashed var(--line);border-radius:var(--r);padding:16px 18px;
  background:rgba(255,255,255,.015);display:flex;gap:14px;align-items:flex-start}
.finisher .tag{font-family:"JetBrains Mono",monospace;font-size:10.5px;letter-spacing:.14em;
  text-transform:uppercase;color:var(--accent);white-space:nowrap;padding-top:3px}
.finisher p{margin:0;font-size:14px;color:#B9C2C8}

.ref{margin-top:clamp(48px,9vw,84px);border-top:1px solid var(--line);padding-top:clamp(30px,5vw,48px)}
.ref h2{font-size:clamp(22px,4.6vw,34px);margin-bottom:8px}
.grid{display:grid;gap:14px;margin-top:24px;grid-template-columns:1fr}
@media(min-width:760px){.grid{grid-template-columns:1fr 1fr}}
.panel{background:var(--surface);border:1px solid var(--line);border-radius:var(--r);padding:20px}
.panel h3{font-size:17px;margin-bottom:10px;font-variation-settings:"wdth" 112}
.panel p{margin:0 0 10px;font-size:14px;color:#AEB8BE;line-height:1.6}
.panel p:last-child{margin-bottom:0}
.panel strong{color:var(--paper);font-weight:600}
.panel ol{margin:10px 0 0;padding-left:20px;font-size:14px;color:#AEB8BE;line-height:1.7}
.panel ul{margin:10px 0 0;padding-left:20px;font-size:14px;color:#AEB8BE;line-height:1.7}
.panel li{margin-bottom:6px}
.panel li strong{color:var(--paper)}

table{width:100%;border-collapse:collapse;margin-top:12px;font-family:"JetBrains Mono",monospace;font-size:12.5px}
th,td{text-align:left;padding:9px 7px;border-bottom:1px solid var(--line)}
th{color:var(--muted);font-weight:500;font-size:10px;letter-spacing:.1em;text-transform:uppercase}
td:first-child{font-weight:700}
tr:last-child td{border-bottom:none}
.ok{color:#4FBE7E} .hold{color:var(--plate-c)} .dim{color:var(--muted)}

.flow{display:flex;flex-wrap:wrap;gap:6px;align-items:center;margin-top:12px}
.flow span{font-family:"JetBrains Mono",monospace;font-size:12px;padding:6px 11px;
  border:1px solid var(--line);border-radius:99px;color:#C4CCD1}
.flow i{color:var(--muted);font-style:normal;font-size:12px}

footer{margin-top:56px;padding:24px 0 8px;border-top:1px solid var(--line);color:var(--muted);font-size:12px;line-height:1.7}
footer a{color:#A9B4BB}

.timer{position:fixed;left:0;right:0;bottom:0;z-index:50;background:rgba(20,25,29,.94);
  backdrop-filter:blur(14px);border-top:1px solid var(--line);
  transform:translateY(110%);transition:transform .3s cubic-bezier(.2,.8,.2,1);
  padding-bottom:env(safe-area-inset-bottom)}
.timer.on{transform:translateY(0)}
.timer .bar{height:3px;background:var(--line)}
.timer .bar i{display:block;height:100%;background:var(--accent);width:100%}
.timer .inner{max-width:1080px;margin:0 auto;padding:12px var(--pad) 14px;display:flex;
  align-items:center;gap:12px;flex-wrap:wrap}
.timer .clock{font-family:"JetBrains Mono",monospace;font-size:30px;font-weight:700;
  font-variant-numeric:tabular-nums;letter-spacing:-.02em;min-width:96px}
.timer .label{font-size:12.5px;color:var(--muted);flex:1;min-width:120px;line-height:1.4}
.timer .label b{display:block;color:var(--paper);font-weight:600;font-size:13.5px}
.timer .btns{display:flex;gap:7px;margin-left:auto}
.timer button{background:transparent;border:1px solid var(--line);color:#C4CCD1;border-radius:9px;
  padding:9px 13px;font-family:"JetBrains Mono",monospace;font-size:12.5px;cursor:pointer}
.timer button.primary{background:var(--accent);border-color:var(--accent);color:#fff}

/* lightbox */
.lb{position:fixed;inset:0;z-index:90;background:rgba(8,10,12,.96);display:none;
  overflow-y:auto;padding:0 0 60px;backdrop-filter:blur(6px)}
.lb.on{display:block}
.lb-top{position:sticky;top:0;z-index:2;display:flex;align-items:center;gap:12px;
  padding:14px var(--pad);background:linear-gradient(rgba(8,10,12,.98),rgba(8,10,12,.86));
  border-bottom:1px solid var(--line)}
.lb-top h3{font-size:clamp(18px,4vw,26px);flex:1;min-width:0}
.lb-close{width:40px;height:40px;border-radius:10px;border:1px solid var(--line);background:transparent;
  color:var(--paper);font-size:19px;cursor:pointer;flex:none}
.lb-inner{max-width:1080px;margin:0 auto;padding:0 var(--pad)}
.lb-meta{font-family:"JetBrains Mono",monospace;font-size:12.5px;color:var(--muted);margin:16px 0 0}
.lb-meta b{color:var(--paper)}
.shots{display:grid;gap:12px;margin-top:16px;grid-template-columns:1fr}
@media(min-width:700px){.shots{grid-template-columns:1fr 1fr}}
.shot{background:#E4E8EA;border-radius:var(--r);position:relative;padding:10px;
  display:grid;place-items:center;min-height:220px}
.shot img{width:100%;height:auto;max-height:62vh;object-fit:contain;display:block;border-radius:8px}
.shot span{position:absolute;left:14px;top:14px;background:rgba(14,17,19,.85);color:#E7EBEE;
  font-family:"JetBrains Mono",monospace;font-size:10.5px;letter-spacing:.12em;text-transform:uppercase;
  padding:5px 9px;border-radius:99px}
.lb-guide{margin-top:24px;display:grid;gap:14px;grid-template-columns:1fr}
@media(min-width:700px){.lb-guide{grid-template-columns:1.2fr .8fr}}


/* muscle map */
.mus{width:100%;max-width:260px;height:auto;display:block}
.mus .base{fill:#232B31}
.mus .m{fill:#39434B}
.mus .m.sec{fill:var(--accent);opacity:.42}
.mus .m.on{fill:var(--accent)}
.mus text{fill:#8A959C;font-family:"JetBrains Mono",monospace;font-size:9px;letter-spacing:.1em}
.mus-wrap{display:flex;gap:16px;align-items:flex-start;flex-wrap:wrap;margin-bottom:14px}
.mus-key{flex:1;min-width:130px}
.mtag{display:inline-block;font-family:"JetBrains Mono",monospace;font-size:11px;padding:4px 9px;
  border-radius:99px;margin:0 5px 5px 0;border:1px solid var(--line);color:#AEB8BE}
.mtag.pri{background:var(--accent);border-color:var(--accent);color:#fff}
.mtag.sec{border-color:color-mix(in srgb,var(--accent) 50%,var(--line));color:#C4CCD1}

/* library */
.filters{background:var(--surface);border:1px solid var(--line);border-radius:var(--r);
  padding:18px;margin-top:22px}
.frow{margin-bottom:16px}
.frow:last-child{margin-bottom:0}
.frow h4{margin:0 0 9px;font-size:10.5px;font-family:"JetBrains Mono",monospace;
  letter-spacing:.12em;text-transform:uppercase;color:var(--muted);font-weight:500}
.fchips{display:flex;flex-wrap:wrap;gap:6px}
.fchip{border:1px solid var(--line);background:transparent;color:#AEB8BE;border-radius:99px;
  padding:6px 12px;font-size:12.5px;cursor:pointer;font-family:"Be Vietnam Pro",sans-serif}
.fchip:hover{border-color:#3C464D;color:var(--paper)}
.fchip[aria-pressed="true"]{background:var(--accent);border-color:var(--accent);color:#fff}
#fSearch{width:100%;background:var(--ink);border:1px solid var(--line);border-radius:10px;
  color:var(--paper);padding:11px 13px;font-family:inherit;font-size:14px}
#fSearch::placeholder{color:var(--muted)}
.fcount{font-family:"JetBrains Mono",monospace;font-size:12px;color:var(--muted);
  margin:20px 0 12px;display:flex;justify-content:space-between;align-items:center;gap:12px}
.libgrid{display:grid;gap:12px;grid-template-columns:repeat(2,1fr)}
@media(min-width:640px){.libgrid{grid-template-columns:repeat(3,1fr)}}
@media(min-width:900px){.libgrid{grid-template-columns:repeat(4,1fr)}}
.lib{background:var(--surface);border:1px solid var(--line);border-radius:12px;overflow:hidden;
  cursor:pointer;text-align:left;color:inherit;font-family:inherit;padding:0;display:flex;flex-direction:column}
.lib:hover{border-color:#3C464D}
.lib img{width:100%;aspect-ratio:4/3;object-fit:cover;object-position:center 35%;background:#DDE2E5;
  filter:saturate(.82)}
.lib .li{padding:11px 12px 13px;display:flex;flex-direction:column;gap:6px;flex:1}
.lib b{font-size:13.5px;font-weight:600;line-height:1.35}
.lib small{font-family:"JetBrains Mono",monospace;font-size:10.5px;color:var(--muted);
  letter-spacing:.04em;margin-top:auto}
.lib .pm{font-size:11.5px;color:var(--accent)}
.more{display:block;margin:22px auto 0;background:transparent;border:1px solid var(--line);
  color:#C4CCD1;border-radius:99px;padding:11px 22px;font-family:"JetBrains Mono",monospace;
  font-size:12.5px;cursor:pointer}
.empty{text-align:center;color:var(--muted);font-size:14px;padding:40px 0}

@media (prefers-reduced-motion: reduce){*{transition-duration:.01ms !important;animation-duration:.01ms !important}}

/* Generated replacements for source inline styles. */
.u-inline-0{margin-top:12px}
.u-inline-1{margin-top:14px}
.u-inline-2{margin-top:14px;font-size:13.5px}
.u-inline-3{margin-top:16px}
.u-inline-4{margin-top:10px}
.u-inline-5{font-size:11.5px;color:var(--muted);margin:8px 0 0;line-height:1.5}
.u-inline-6{opacity:.6}
.u-inline-7{grid-column:1/-1}